F3 Knoxville

52 at the Dog Pound

THE SCENE: Perfect – 68 degrees for a 1968 B-day celebration

4×13 = 52

  • SSH
  • Rockettes
  • Babby Arm Circles
  • calf raises

A little run to Northshore stopping along the way to do 2 sets of 26 reps


  • Incline Merkins
  • Dips
  • Decline Merkins

Base of Matterhorn Speed Bump

  • V-ups
  • Iron Mikes
  • Jump Squats

Light just past Pavalon gravel lot

  • BBS
  • American hammer
  • Bobby hurley


  • Merkins
  • Monkey Humpers
  • Pickle Pounders

Mosey back to AO with Mayberry leading cheetahs and stopping to wait on six along the way with a few more reps of

  • BBS
  • Backbone
  • Squats

5 burpees and 52 Hello Dollies

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
The HIM helped me celebrate 52 years!  Many Thanks
Coffeteria with La-Z-Boy coffee, good times!
Iron Pax starts Tuesday; just do your best and don’t worry about the others…

Worry Free at Equalizer

THE SCENE: Perfect, Cool and Dark

Completed – one new FNG


  • Motivators to 6
  • 10 iron Mike
  • 10 Wind mill
  • 10 Cherry picker
    Began with a little aerobic partner run around the loop:

At the Track loop –

Partner up – Partner 1 runs clockwise, partner 2 runs counter clockwise; when you meet each other drop for 15 partner Merkins.  Begin as a group with 15 Merkins and go until four sets of Merkins complete.  Finish by running with partner to lighted flag.

At the flag –

  • 15 Burpees
  • 15 dips
  • 15  mountain climbers

Run to playground/jungle gym

  • 15 pull-ups
  • 15 BBS
  • 15 Imperial walkers

Rinse and repeat – from playgroup run to splash pad

At the splash pad – Partner one does stationary exercise and partner 2 does movement exercise (from covered benches to far fence across splash pad) 5 exercises – Shout out to Kick-flip for this exercise routine I re-used from JUCO

  • flutter kicks and bear crawl
  • sprint and Carolina dry docks
  • Broad jump and squats
  • Lunge and Merkin
  • Sprint and mountain climber

Mosey to back parking lot –

4 sets of 50 yard wind sprints

Mosey back to flag pole droping at the loop for a set of 15 merkins and at flag pole another 15 merkins, then mosey back to AO.

I was gassed and needed help from Striped, Tank, and Woodshack to finish off the last 2 minutes. (great Mary but I forgot exercises …)

FNG – Chuggs; Benchwarmer, Striped, Tank, Tap out, Wil-e, Woodshack, Proton, Driftwood
I will work on a better bomb, but worry was the bomb for today..Based on Mathew 6:27 Can anyone of you by worrying add a single hour to your life?  I did a poor job of quoting and could only paraphrase; however in this time of Covid-19, political disgrace, and the continual need to trust in the workouts and not worry if it will be good, good weather, you can make it through or not … one should practice good judgement but not worry for this only creates additional stress that works against our health.
I wish I could cadence, but I have two left feet and no rhythm, something I will work on for next time (and a better BOM).  Shout out for Tank jumping in and helping and for Woodshack finishing it off so everyone can hear what a good cadence sounds like, thanks HIM’s!
Convergence at Juco later in March.

7’s at the icearium acclivity

THE SCENE: Cold, clear, beautiful
F3 WELCOME & DISCLAIMER – completed and added inexperienced

15 SSH

10 Baby Arm circle forward and backward

Lap around parking stalls

10 cherry pickers

10 windmills
Mosey to top of top of South Watt Rd – icearium hill stopping along the way to do

20 BBS, 10 side crunch left and right

  • stop and exercise at MBLP field #2
  • stop and exercise at MBLP filed 3
  • stop and exercise at baseball field along Watt Rd.
  • stop and exercise at liqour store parking lot
  • stop and execise at top of S. Watt Rod. acclivity

7’s from top of acclivity to retaining wall at base Burpee’s at top and imperial Walker at base (had to modify on 4th 5th and 6th run by decreasing distance to path and then light pole and then sign post – killer hill)

Mosey to MBLP field #3

Using the penalty box do merkins at each corner and traverse using different method between corners …

  • corner 1 – 20 Diamond merkins  – side shuffle to corner 2
  • corner 2 – 20 ranger merkins – lunge to corner 3
  • corner 3 – 20 wide merkin – broad jump to corner 4
  • corner 4 – 20 peter parkers – tunnel of love to corner 1 (lots of mumble chatter…)

Mosey back to AO

Judge Judy led a flutter kick to 50 for about 90 seconds
Judge Judy, Cornhole, Frosty, Biscut, Bartman, Mayberry, Swirlie, I-beam, Mustard, La-Z-Boy, Butters, Driftwood


Nothing special other then you group of HIM, your contagious and prove everyworkout that we can go beyond our own limits – many thanks for always pushing one another


That was much harder in the field then on google earth and paper – way to go men, you crushed it like no one else could have!

Pull-up bars Saturday at the Dog pound

Noonan – 3.15 Miles Tour de Dogpound


Warm, about 55F and drizzly – as joked about last night in the “chatter” the rain held off until everyone got in their vehicles – I can only image why, believe!


6 SSH deconstruct – Well that didn’t work – Q needs to practice

5 cherry Pickers – Forget it – let’s just go … (Q knew we had a lot of miles run)


Mosey to soccer field

5 Burpees and 10 Merkins

Entrance to soccer field loop

10 Partner – Merkins at each end of loop

Back to AO

AO 5 Burpee 10 Merkin

At every X Spot do the following: (5 stops)

5 Burpee

10 Merkin

Mosey to base of Matterhorn

At first light pole 20 Monkey humpers

Second Light Pole 20 up-hill BBS (modify with American Hammers) missed that X in the dark

Top of Matterhorn Recover

5 Burpee

10 Merkins

Run to Boat Yard Pull off

5 burpees, 10 merkins, 15 squats

Back to gravel lot – 5 Burpee, 10 merkins, 15 squats

Run down hill to light at curve

5 burpees, 10 merkins, 15 squats

Back to gravel lot -5 burpees, 10 merkins, 15 squats

Run to Northshore

5 burpees, 10 merks, 15 squats

Back to gravel lot 5 burpees, 10 merks, 15 squats

Indian Run that didn’t work gravity would have caused a pile up going down hill – mosey on your own

back to AO


20 American Hammers

30 second of plank

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!


Mathew chapter 6 verse 25 – 34Do Not Worry –

25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?

Noonan –

I had a really short friendship Down Range in Naperville F3 with Noonan, but what I remember is a that he was definitely a HIM.  He spoke of the love for his family wife Jenny, Sean, Kelly, Joe, and Luke (and a golden retriever named Lucky).  He was found unresponsive and died tragically after a solo evening run Thursday night at the young age of 50 and only 3 days after his birthday.  This morning we ran the mileage shown on his watch that he shared with me because I forgot to start mine on Tuesday morning. Today we finished the mileage together in F3 fashion, working hard together (and not worrying about whether we will finish, but no doubt this PAX is made up of a bunch of Beasts – never doubt these guys!).  The F3Naperville Nantan converged with his family in attendance for the COT and the PAX gave his son the rolled-up flag signifying the loss of a brother.  So, we should not Worry about such trivial things in life and remember to strive to be like Jesus, a HIM.

Lord’s Prayer recited out loud as a group – Amen


This AO of brothers is a blessing; really fun guys that work hard together, a bunch of beasts that get up early and return for another the next time, always bringing up the six.  While we all come from different walks of life we are bound together by the seamless and often not mentioned principles of F3 (it’s your actions that are spoken), and wherever you post I trust you will find the same.  So, when one group/AO loses a brother, we all feel the pain of loss.  While this was not our typical workout routine, every single HIM finished strong (and ahead of the Q- great job!)  It is a blessing and my pleasure to be a part of F3. Awesome job, 3.15 miles (exactly the same distance Noonan and I ran together) 55 Burpees, 55 Merkins, and a few other thang’s…



Dogpound Pull bar install this Saturday

Driftwood VQ – Catchin the Tail

THE SCENE: 33F and calm, dark and overcast – not as cold as yesterday!


Also included Tony Cozy (A-di-das) but he is not registered on site

  1. SSH (Side-Straddle-Hop) 15×3 in cadence
    • 1 Burpee on your own
  2. Imperial Walkers 15X3 in cadence
    • 2 Burpee on your own
  3. Cherry Pickers 5×3 in cadence
    • 3 Burpee on your own
  4. Baby Arm Circle 15×3 in cadence forward and backwards
    • 4 Burpee on your own
  5. 15 Air squats 15×3 in cadence
    • 5 Burpee on your own


[PAX mosey’s to stop sign at parking lot split] (0.18 miles)

  1. 15’s at stop sign 3X each exercise
    • 5 Burpee on your own
    • 5 air squat on your own
    • 5 Merkin on your own

[Pax mosey to parking lot and split into teams of 3-4 people] (0.13 miles)

  1. Catch the tail – 4 loops (0.56 miles) – run circle of outside parking spaces at Lakeside parking lot
  2. Parking lot 4 corners X 3 times Double row parking with handicap (0.21 miles)
    1. Corner 1 start
      • 15 shoulder taps (both shoulders =1)
      • 20 big boy sit up
    2. Bear Crawl to Corner 2
      • 15 hand release merkins
      • 20 hello dollies
    3. Sprint to corner 3 – full speed give it everything
      • 20 Overhead press
      • 10 squat jumps
    4. Lunge to Corner 4
      • 15 side crunches left
      • 15 side crunches right
    5. Sprint to Corner 1
  3. Mosey to grass hill – directly across from restaurant facing house X 3 times 120 length of grass (0.13 mi)
    1. 15 Dry docks using curb at top of grass hill
      • Run down the hill
    2. 15 Star jack at bottom
      • Bear Crawl to top
    3. Pax return to AO (0.23 miles)
    4. Suicides in tennis court
      1. Suicide 1 (down and back)
        • 15 big boy sit ups
      2. Suicide 2 (down and back)
        • 15 side crunch left and 15 side crunch right
      3. Suicide 3 (down and back)

ABSCESS – 10 Merkins OYO



Positive Thinking / Positivity is a current leadership trend and buzz word.  If you take it serious and not as Pollyanna (“an excessively or blindly optimistic person”) there are great habits and leadership skills that can be learned. Don’t just be positive, when life is easy. If you stay positive when life is hard it’s not Pollyanna. It’s about trusting God, overcoming obstacles, finding a way forward, and believing the best is yet to come!  Many COT’s provided by F3 HIM’s will give you fuel to stay positive.  The one thing that has really helped me to create a positive environment with my family is to Pray Continuously – what that means is that when you know it is about to erupt – stop for 2 seconds and say a prayer – pray for words, humility, and patience, it works – I always wondered how to Pray Continuously and by starting when I knew things might erupt I learned.

I encourage you (this means it’s really for me!) to take a 23 day challenge up to Christmas (this is practice for the Woodshack eating challenge), you don’t have to commit to eating better just try to do one “Positive” thing for the next 23 days … Truly Spread the Spirit of Christmas, Smile first, say thank you more, open the door for everyone, choose faith and not fear – Pray Continuously.

Special thanks to Mr Jinky for getting me into F3 (it took persistence, but I am forever grateful) and Abscess the “fake gloomers” that got me hooked on F3 and for coming all the way out to the Dog Pound (my AO home) in the early morning hours.  Only true friends/HIMs do this for their fellow brother.

Also, special thanks for La-Z-Boy for putting on the Q101 a few weeks ago, that was an EH for me to step up to the Q plate.  For those that have not Q’d yet, do it sooner rather then later, you’ll be glad you did.  And don’t worry you won’t remember most of the work-out, you will only remember the great support of F3 HIM!

3rd F convergence at the Truck Stop – Saturday at 7AM Workout followed by 3rd F at Two Rivers Church